Endometriosis and Nutrition
- Brooke Harper
- Aug 14, 2023
- 2 min read
Endometriosis
What Is It?
Endometriosis causes the uterine lining to extend outside of the uterus [1] (I know, it sounds strange). Similar to the tissue that lines the uterus during menstrual cycles, this misdirected tissue accumulates, degrades, and sheds. But because the misplaced tissue cannot leave the body, it causes internal bleeding, inflammation, gastrointestinal issues, infertility, and the production of scar tissue. This compressed tissue from the uterus causes persistent inflammation, which can cause pain ranging from mild to severe. In the United States, one in ten women suffer from endometriosis, which affects 176 million women globally. Ages 12 to 60 are the average range for the onset of symptoms, however the majority of women frequently go misdiagnosed. [2]
Signs and Symptoms:
● Pain during periods *most common*
● Heavy bleeding during a period
● Pain during the middle of a menstrual cycle
● Pain during or after sex
● Infertility
● Pain with bowel movements
● Fatigue, nausea, weight gain, insomnia [3]
How Can My Nutrition Help?
Inflammation and high estrogen levels can make endometriosis symptoms worse, and your diet can influence both factors. Food plays a huge role in helping your body fight inflammation and making sure your estrogen levels don’t get too high!!
Estrogen is a vital hormone in our body, but too much of it can exacerbate endometriosis symptoms like cramping and pain.
This is where food comes to the rescue!!!!
Foods to Consume for Endometriosis:
Fruits & veggies: These are rich in antioxidants and possess anti-inflammatory properties. Aim for a plate thatis colorful in fruits & veggies to get a wide variety of vitamins and minerals. Studies have shown that those with endometriosis tend to have lower levels of certain nutrients, so ensuring you’re receiving sufficient amounts is key.. [1]Sources include:
● Spinach, kale, arugula, broccoli, carrots, cabbage
● Blueberries, strawberries, raspberries, oranges, grapes
Fiber: Your body excretes excess estrogen in your poop, so getting good amounts of fiber in will support estrogen metabolism and help promote and regulate bowel movements. [2] Sources include:
● Whole grains
● Beans
● Vegetables
● Oats
● Ground seeds (flaxseed or chia seeds)
High quality fats: Endometriosis is an inflammatory disease, so when we eat foods that will help decrease inflammation, this will help with symptoms ☺ Aiming for omega-3 fats can really help! Sources include:
● Fatty fish (salmon, tuna)
● Nuts & Seeds
● Avocados
● Olive oil
Minerals: Make sure you are getting key minerals in, such as magnesium and zinc. Magnesium helps with period cramps and acts as a “relaxer” in the body. [1] Magnesium rich foods include:
● Dark chocolate!!! (Eat your chocolate!!)
● Leafy greens (spinach, kale, arugula)
● Beans
● Nuts & seeds
Zinc is another incredible mineral that helps regulate your menstrual cycle, which is key for hormone balance! Zinc rich foods include: [2]
● Chicken
● Turkey
● Shellfish (crab & lobster)
In summary, endometriosis is a chronic, inflammatory disease. Luckily, nutrition can play a role in helping manage your symptoms!! If you want to learn more about hormone health topics, follow me @nourishing.roots.nutrition for more content!! And book your FREE phone call HERE to work with me :)
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